{"id":8400,"date":"2026-08-17T09:00:00","date_gmt":"2026-08-17T07:00:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=8400"},"modified":"2026-07-31T22:12:49","modified_gmt":"2026-07-31T20:12:49","slug":"menjar-abans-entrenar-5-pautes","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/","title":{"rendered":"Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar el teu rendiment"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8400\" class=\"elementor elementor-8400\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6438951 e-flex e-con-boxed e-con e-parent\" data-id=\"6438951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-737971d titulo elementor-widget elementor-widget-heading\" data-id=\"737971d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">Qu\u00e8 menjar abans d'entrenar: La guia definitiva per millorar el teu rendiment<\/a><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51366 elementor-widget elementor-widget-text-editor\" data-id=\"ee51366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Si entrenes diverses vegades per setmana per\u00f2 encara no tens clar qu\u00e8 menjar abans d&#8217;entrenar, no ets l&#8217;\u00fanic. \u00c9s un dels dubtes m\u00e9s freq\u00fcents entre les persones que volen aprofitar millor les seves sessions sense caure en dietes extremes ni en mites de gimn\u00e0s. La resposta no dep\u00e8n \u00fanicament de qu\u00e8 mengis just abans d&#8217;entrenar. Factors com l&#8217;alimentaci\u00f3 de tot el dia, el tipus d&#8217;exercici, la durada, la intensitat, la hidrataci\u00f3 i el descans influeixen tant o m\u00e9s en el rendiment que el menjar previ a l&#8217;entrenament.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En aquest article repassem, des d&#8217;un enfocament pr\u00e0ctic i realista, qu\u00e8 menjar abans i despr\u00e9s d&#8217;entrenar per millorar el teu rendiment, cuidar la teva recuperaci\u00f3 i sostenir l&#8217;h\u00e0bit en el temps.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0a5d83 elementor-widget elementor-widget-image\" data-id=\"c0a5d83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/07\/healthy-couple-with-protein-meat-nuts-and-chees-2026-03-10-04-50-16-utc-scaled.jpg\" title=\"Couple cooking healthy food\" alt=\"Menjar abans d&apos;entrenar: la guia definitiva\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62adf09 e-flex e-con-boxed e-con e-parent\" data-id=\"62adf09\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9df7368 elementor-widget__width-initial elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9df7368\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;#els-meus-posts&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-angle-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-angle-right\\&quot; 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No \u00e9s el mateix entrenar for\u00e7a a primera hora del mat\u00ed que fer una sessi\u00f3 de cardio a mitja tarda despr\u00e9s de menjar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">El que s\u00ed \u00e9s cert \u00e9s que el cos necessita energia disponible per rendir b\u00e9. Entrenar despr\u00e9s d&#8217;un dejuni prolongat pot reduir el rendiment, especialment en exercicis d&#8217;alta intensitat o de llarga durada, tot i que el seu efecte \u00e9s molt menor en sessions curtes o de baixa intensitat. Aix\u00f2 no vol dir que calgui menjar molt ni just abans de cada sessi\u00f3, sin\u00f3 que conv\u00e9 pensar en l&#8217;alimentaci\u00f3 de les hores pr\u00e8vies com a part de la preparaci\u00f3 de l&#8217;entrenament, no com un tr\u00e0mit d&#8217;\u00faltima hora.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I aqu\u00ed va un mat\u00eds que al gimn\u00e0s veiem sovint mal ent\u00e8s: si entrenes a primera hora del mat\u00ed amb sessions curtes o d&#8217;intensitat moderada, no menjar abans no \u00e9s un error ni una falta de disciplina. Hi ha persones que rendeixen perfectament b\u00e9 en dej\u00fa i d&#8217;altres que es bloquegen sense haver menjat res. No cal for\u00e7ar un \u00e0pat pre-entreno \u00abperqu\u00e8 toca\u00bb; el que cal \u00e9s observar com respon el teu cos i ajustar a partir d&#8217;aqu\u00ed, no d&#8217;una regla gen\u00e8rica.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Entendre aix\u00f2 \u00e9s la base de qualsevol estrat\u00e8gia d&#8217;alimentaci\u00f3 pre entreno que funcioni a llarg termini.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab539f0 e-flex e-con-boxed e-con e-parent\" data-id=\"ab539f0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a710cb titulo elementor-widget elementor-widget-heading\" data-id=\"2a710cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">Els millors aliments per al teu pre-entrenament<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9fe9543 e-con-full e-flex e-con e-child\" data-id=\"9fe9543\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9990cdb elementor-widget elementor-widget-text-editor\" data-id=\"9990cdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">No existeix un \u00fanic \u00e0pat \u00abperfecte\u00bb abans d&#8217;entrenar. El que s\u00ed hi ha s\u00f3n criteris clars que t&#8217;ajuden a triar millor segons el temps disponible i el tipus de sessi\u00f3.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e2f1572 e-con-full e-flex e-con e-child\" data-id=\"e2f1572\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a3e8cb elementor-widget elementor-widget-heading\" data-id=\"8a3e8cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">Hidrats de carboni d'absorci\u00f3 r\u00e0pida vs. lenta: Quan triar fruita i quan civada o arr\u00f2s\n<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6514569 elementor-widget elementor-widget-text-editor\" data-id=\"6514569\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Els hidrats de carboni constitueixen el principal combustible en exercicis d&#8217;intensitat moderada i alta, mentre que en esfor\u00e7os de menor intensitat augmenta la utilitzaci\u00f3 de greixos com a font energ\u00e8tica, aix\u00ed que solen ser el protagonista de qualsevol \u00e0pat pre-entreno.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quan queda menys d&#8217;una hora per entrenar, solen tolerar-se millor aliments rics en carbohidrats i baixos en greix i fibra, ja que es digereixen amb m\u00e9s facilitat i redueixen el risc de mol\u00e8sties gastrointestinals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si disposes de dues o tres hores abans de l&#8217;entrenament, pots fer un \u00e0pat complet basat en carbohidrats, prote\u00efna i una petita quantitat de greix saludable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La clau no \u00e9s triar \u00abel millor\u00bb hidrat en abstracte, sin\u00f3 el que millor encaixi amb el temps que tens abans d&#8217;entrenar.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d2facf5 e-con-full e-flex e-con e-child\" data-id=\"d2facf5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68ee9d3 elementor-widget elementor-widget-heading\" data-id=\"68ee9d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">El paper de la prote\u00efna: Per qu\u00e8 una mica de prote\u00efna aporta amino\u00e0cids disponibles per afavorir un balan\u00e7 proteic positiu i donar suport als processos d'adaptaci\u00f3 muscular derivats de l'entrenament<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b80ed80 elementor-widget elementor-widget-text-editor\" data-id=\"b80ed80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Incloure una mica de prote\u00efna a l&#8217;\u00e0pat pre-entreno (iogurt, ou, una mica de pollastre o gall dindi, formatge fresc) ajuda que el cos tingui amino\u00e0cids disponibles durant l&#8217;exercici. Aix\u00f2 \u00e9s especialment \u00fatil en entrenaments de for\u00e7a o de llarga durada, on l&#8217;objectiu \u00e9s afavorir la s\u00edntesi de prote\u00efna muscular i optimitzar la recuperaci\u00f3 posterior a l&#8217;exercici.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No cal una raci\u00f3 gran: una quantitat moderada \u00e9s suficient per complir aquesta funci\u00f3 sense alentir la digesti\u00f3.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2fa7513 e-con-full e-flex e-con e-child\" data-id=\"2fa7513\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-90fb1fb elementor-widget elementor-widget-heading\" data-id=\"90fb1fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">Greixos i fibra: Per qu\u00e8 evitar-los just abans d'entrenar (digesti\u00f3 lenta)\n<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a7dbd96 elementor-widget elementor-widget-text-editor\" data-id=\"a7dbd96\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Els greixos i la fibra s\u00f3n imprescindibles en una dieta equilibrada, per\u00f2 si falten menys de 60-90 minuts per entrenar, conv\u00e9 moderar els \u00e0pats molt rics en greix, ja que retarden el buidatge g\u00e0stric i poden augmentar la sensaci\u00f3 de pesadesa. Tanmateix, quan l&#8217;\u00e0pat es fa amb diverses hores d&#8217;antelaci\u00f3, una quantitat moderada de greix saludable no suposa cap problema.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per aix\u00f2, si anir\u00e0s a entrenar en la propera hora, conv\u00e9 deixar per a un altre moment del dia els fruits secs en gran quantitat, els llegums, els amaniments molt greixosos o les verdures crues en abund\u00e0ncia. No \u00e9s que siguin \u00abdolents\u00bb, simplement no \u00e9s el seu moment.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab14985 titulo elementor-widget elementor-widget-heading\" data-id=\"ab14985\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\u00bfQuant de temps abans he de menjar?\n<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-db2b072 e-con-full e-flex e-con e-child\" data-id=\"db2b072\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d707d3 elementor-widget elementor-widget-text-editor\" data-id=\"7d707d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Com a norma orientativa, com m\u00e9s gran sigui l&#8217;\u00e0pat, m\u00e9s marge de temps conv\u00e9 deixar abans d&#8217;entrenar:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 hores abans: \u00e0pat complet amb hidrats, prote\u00efna i una mica de greix (per exemple, arr\u00f2s amb pollastre i verdura).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1-2 hores abans: alguna cosa m\u00e9s lleugera, com un entrep\u00e0 petit o un iogurt amb fruita i una mica de civada.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">30-45 minuts abans: un snack r\u00e0pid i de f\u00e0cil digesti\u00f3, com una pe\u00e7a de fruita o un grapat de fruita dessecada.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aquests temps s\u00f3n orientatius: A m\u00e9s del temps, tamb\u00e9 importa la mida de l&#8217;\u00e0pat i la quantitat total de carbohidrats ingerits. Un \u00e0pat molt abundant requereix m\u00e9s temps de digesti\u00f3 que un snack lleuger.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e5416ed e-flex e-con-boxed e-con e-parent\" data-id=\"e5416ed\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-82e3052 titulo elementor-widget elementor-widget-heading\" data-id=\"82e3052\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">Idees de snacks pre-entreno segons el teu objectiu<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db72e4e elementor-widget elementor-widget-text-editor\" data-id=\"db72e4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Algunes combinacions senzilles que pots adaptar a la teva rutina:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per a entrenaments de for\u00e7a: pl\u00e0tan amb una cullerada de mantega de cacauet, o iogurt natural amb civada i mel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per a sessions de cardio o resist\u00e8ncia: una pe\u00e7a de fruita amb alt contingut en aigua o un grapat de d\u00e0tils.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per a primera hora del mat\u00ed, amb poc temps: un got de llet o beguda vegetal amb una torrada, o directament una pe\u00e7a de fruita si l&#8217;entrenament \u00e9s curt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per a sessions llargues o molt exigents: torrada integral amb gall dindi i una mica de melmelada, combinant hidrat i prote\u00efna.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-76dafa7 e-flex e-con-boxed e-con e-parent\" data-id=\"76dafa7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c4a51db titulo elementor-widget elementor-widget-heading\" data-id=\"c4a51db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">Hidrataci\u00f3 i cafe\u00efna: \u00bfAliats o enemics?<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a78cb99 elementor-widget elementor-widget-text-editor\" data-id=\"a78cb99\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">La hidrataci\u00f3 \u00e9s, probablement, el factor m\u00e9s infravalorat del rendiment esportiu. Comen\u00e7ar a entrenar ja deshidratat afecta la for\u00e7a, la concentraci\u00f3 i la capacitat de mantenir el ritme. Beure aigua de forma regular durant el dia, no nom\u00e9s just abans d&#8217;entrenar, \u00e9s l&#8217;h\u00e0bit que realment marca la difer\u00e8ncia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Durant entrenaments superiors a una hora, especialment amb calor, pot ser recomanable reposar tamb\u00e9 sodi mitjan\u00e7ant begudes isot\u00f2niques.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pel que fa a la cafe\u00efna, presa amb moderaci\u00f3 (un caf\u00e8 o te una hora abans d&#8217;entrenar, per exemple) pot ajudar a sentir-te m\u00e9s despert i amb millor percepci\u00f3 de l&#8217;esfor\u00e7. No \u00e9s imprescindible ni conv\u00e9 abusar-ne, el seu efecte m\u00e0xim es dona aproximadament entre 30 i 60 minuts despr\u00e9s d&#8217;ingerir-la. La dosi que ha demostrat millorar el rendiment sol situar-se entre 3 i 6 mg\/kg de pes corporal, i el seu efecte varia molt d&#8217;una persona a una altra: algunes la toleren b\u00e9 i d&#8217;altres noten nerviosisme o problemes digestius, aix\u00ed que con\u00e8ixer la teva pr\u00f2pia resposta \u00e9s m\u00e9s important que seguir una recomanaci\u00f3 gen\u00e8rica.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despr\u00e9s d&#8217;entrenar, la hidrataci\u00f3 segueix sent clau, sobretot si has suat bastant: recuperar l\u00edquids ajuda que el cos inici\u00ef millor el proc\u00e9s de recuperaci\u00f3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I ja que parlem de recuperaci\u00f3, val la pena dedicar un moment a l&#8217;\u00e0pat post entreno, perqu\u00e8 \u00e9s tan important com el que menges abans. Despr\u00e9s de l&#8217;entrenament conv\u00e9 prioritzar una ingesta suficient de prote\u00efna (20-40 g en la majoria d&#8217;adults) i carbohidrats en funci\u00f3 de la durada i intensitat de l&#8217;exercici, especialment si tornar\u00e0s a entrenar aquell mateix dia; d&#8217;altra banda, prote\u00efna despr\u00e9s del gimn\u00e0s per reparar el teixit muscular que s&#8217;ha desgastat durant l&#8217;esfor\u00e7. Una combinaci\u00f3 senzilla com pollastre amb arr\u00f2s, ous amb torrada, o un batut de prote\u00efna amb fruita, compleix perfectament aquesta funci\u00f3 sense necessitat de suplements complicats ni de menjar immediatament en els primers minuts despr\u00e9s d&#8217;acabar: la idea de la \u00abfinestra anab\u00f2lica\u00bb de 30 minuts s&#8217;ha exagerat molt, i a la pr\u00e0ctica tens diverses hores de marge per fer un \u00e0pat complet sense perdre benefici. La prioritat no \u00e9s menjar immediatament en acabar, sin\u00f3 assolir una ingesta adequada de prote\u00efna distribu\u00efda al llarg del dia. La urg\u00e8ncia del post-entreno nom\u00e9s cobra especial import\u00e0ncia quan hi ha diverses sessions d&#8217;entrenament molt properes entre si.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9b88f5 e-grid featured-box e-con-boxed e-con e-parent\" data-id=\"f9b88f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2da43b2 e-con-full e-flex e-con e-child\" data-id=\"2da43b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-860dd08 elementor-widget elementor-widget-heading\" data-id=\"860dd08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Vine a entrenar al nostre gimn\u00e1s a Lleida!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25a56f2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"25a56f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-pulse\" href=\"https:\/\/trevollleida.com\/activitats-dirigides\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">M'apunto!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1ca446 e-con-full e-flex e-con e-child\" data-id=\"c1ca446\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-259ff6f elementor-widget elementor-widget-image\" data-id=\"259ff6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp\" height=\"400\" width=\"400\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp 400w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-300x300.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-150x150.webp 150w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-12x12.webp 12w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-70x70.webp 70w\" sizes=\"(max-width: 400px) 100vw, 400px\" class=\"attachment-full size-full wp-image-7184 sp-no-webp\" alt=\"beneficis de la cinta de correr\"> \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d73c7c9 e-flex e-con-boxed e-con e-parent\" data-id=\"d73c7c9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ff4e50a titulo elementor-widget elementor-widget-heading\" data-id=\"ff4e50a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">Optimitza la teva nutrici\u00f3 amb l'equip de Tr\u00e8vol Salut<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac7472f elementor-widget elementor-widget-text-editor\" data-id=\"ac7472f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Cada cos, cada rutina i cada objectiu s\u00f3n diferents, i el que funciona per a una persona no ha de funcionar igual per a una altra. Per aix\u00f2, m\u00e9s enll\u00e0 de les pautes generals, el m\u00e9s \u00fatil \u00e9s comptar amb un acompanyament personalitzat que tingui en compte el teu horari, el teu tipus d&#8217;entrenament i les teves circumst\u00e0ncies reals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A Tr\u00e8vol Lleida comptem amb un servei de nutrici\u00f3 esportiva pensat per a aix\u00f2: valorar la teva rutina d&#8217;entrenament, els teus horaris i els teus objectius reals, i ajudar-te a construir un patr\u00f3 d&#8217;alimentaci\u00f3 sostenible, sense promeses m\u00e0giques ni dietes impossibles de mantenir. Si vols deixar d&#8217;improvisar abans i despr\u00e9s de cada sessi\u00f3, demana cita amb el nostre equip de nutrici\u00f3 a recepci\u00f3 o a trav\u00e9s de la web de Tr\u00e8vol Lleida, i comencem a treballar en un pla que realment encaixi amb tu.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ceeca23 e-flex e-con-boxed e-con e-parent\" data-id=\"ceeca23\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7b69c1 titulo elementor-widget elementor-widget-heading\" data-id=\"b7b69c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Entrades relacionades amb l'article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64f1c3e elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"64f1c3e\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"els-meus-posts\" data-widget_type=\"elementskit-blog-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >        <div id=\"post-items--64f1c3e\" class=\"ekit-row post-items ekit-blog-post-masonry-inactive\">\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Alimentacio.png\" alt=\"Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta per rendir a l&#8217;aigua\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>14<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                        Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si nedes de forma regular a la piscina de Tr\u00e8vol, segur que en algun moment t&#039;has preguntat per qu\u00e8 alguns dies notes les cames lleugeres&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Dieta-per-guanyar-massa-muscular-claus-per-a-una-hipertrofia-efectiva-i-natural.png\" alt=\"Dieta per guanyar massa muscular: claus per a una hipertr\u00f2fia efectiva i natural\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>01<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                        Dieta per guanyar massa muscular: claus per a una&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>La dieta per guanyar massa muscular \u00e9s, juntament amb l&#039;entrenament i el descans, un dels tres pilars que determinen si el teu cos construeix teixit&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/07\/Disseny-sense-titol-4.png\" alt=\"Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar el teu rendiment\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>17<\/strong>Ago<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                        Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si entrenes diverses vegades per setmana per\u00f2 encara no tens clar qu\u00e8 menjar abans d&#039;entrenar, no ets l&#039;\u00fanic. \u00c9s un dels dubtes m\u00e9s freq\u00fcents entre&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                    <\/div>\n    <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Si entrenas varias veces por semana pero sigues sin tener claro qu\u00e9 comer antes de entrenar, no eres el \u00fanico. Es una de las dudas m\u00e1s frecuentes entre las personas que quieren aprovechar mejor sus sesiones sin caer en dietas extremas ni en mitos de gimnasio. La respuesta no depende \u00fanicamente de qu\u00e9 comas justo antes de entrenar. Factores como la alimentaci\u00f3n de todo el d\u00eda, el tipo de ejercicio, la duraci\u00f3n, la intensidad, la hidrataci\u00f3n y el descanso influyen tanto o m\u00e1s en el rendimiento que la comida previa al entrenamiento.<\/p>","protected":false},"author":10,"featured_media":8432,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,12,9],"tags":[],"class_list":["post-8400","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament","category-nutricio","category-salut"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8400","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=8400"}],"version-history":[{"count":10,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8400\/revisions"}],"predecessor-version":[{"id":8435,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8400\/revisions\/8435"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/8432"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=8400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=8400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=8400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}